I can't count the amount of times I've woken up late and had to make do with a danish from my local cafe for breakfast or headed home from work intent on being good, only to realise all I've got in the fridge is a rather dubious carrot and an eggplant that's clearly seen better days. Hello pizza!

Well those disorganised days are now behind me with foodie Leah Itsines offering up her perfect day of healthy eating. It's got all the ingredients you need as well as start times and serving sizes so there's no excuse for you not to be prepared. Also if you make extra then lunch the next day is sorted. Go forth and be prepared!

Image: Supplied.Source:BodyAndSoul

Breakfast: Granola

Serves: 8

Prep time: 5 mins

Cook time: 20 mins

Ingredients

400 g (4 cups) rolled oats

40 g (¼ cup) almonds, coarsely crushed

30 g (¼ cup) pumpkin seeds

2 tablespoons chia seeds

30 g (¼ cup) sunﬂower seeds

45 g (¼ cup) dried apricots, chopped

30 g (¼ cup) dried cranberries

350 g (1 cup) warm honey milk or yoghurt, to serve (optional)

Image: SuppliedSource:BodyAndSoul

Method

1. Preheat the oven grill to 180°C. Line two large baking trays with baking paper.

2. Place the rolled oats, almonds, seeds and dried fruit in a large bowl and mix well. Pour over the warm honey and mix to coat evenly.

3. Divide the oat mixture between the prepared trays. Place a tray under the grill for 3 minutes. Remove the tray, stir the mixture and grill for another 3 minutes. Stir again and continue to grill in 1-minute intervals – checking to ensure the granola is not burning – until crunchy and golden brown, about 4 minutes.

4. Set aside to cool. Repeat this process with the remaining oat mixture. When both batches of granola are completely cool, place in an airtight container and store in the cupboard for up to 3 weeks.

5. Pair your granola with some milk, yoghurt or a vegan alternative.

Image: SuppliedSource:BodyAndSoul

Snack: Roast Beetroot and Feta Dip

Makes: 400g (1 1⁄2 cups)

Prep time: 10 mins

Cook time: 40 mins

Ingredients

500 g beetroot, peeled and chopped into wedges

olive oil, for drizzling

1 garlic clove, crushed

30 g (1⁄4 cup) walnuts

65 g Danish feta

veggie sticks or crackers to serve

Method

1. Preheat the oven to 180°C. Line a baking tray with baking paper.

2. Spread the beetroot on the lined tray, drizzle over some olive oil and roast in the oven for 30–40 minutes until tender. Set aside to cool.

3. Place the beetroot, garlic, walnuts and feta in a food processor and pulse until chunky but combined. Leave it a little chunky or continue to pulse if you prefer a smoother dip.

4. Spoon into a serving bowl and serve with some yummy veggies or crackers.

Method

2. Place the beef in a bowl, add the paste and toss to coat. Cover with plastic wrap and place in the fridge for 1 hour to marinate.

3. Cook the rice in boiling salted water for 30–35 minutes until tender. Drain well.

4. To make the beans, heat a small splash of olive oil in a non-stick frying pan over medium–high heat, add the black beans, chickpeas, garlic salt, cayenne pepper and paprika and cook, stirring occasionally, for 5 minutes, or until sizzling and fragrant.

5. To make the guacamole, mash the avocados in a bowl and add the lemon juice and salt and pepper to taste.

6. To make the salsa, place the tomato, onion and coriander in a small bowl and mix well. Squeeze on the lime juice and sprinkle over 1⁄4 teaspoon of salt.Heat the olive oil in a frying pan over medium–high heat, add the beef in small batches (to ensure the strips don’t stew) and stir constantly until browned, 5–6 minutes.

Method

1. Steam or blanch the beans until just tender. To make the dressing, combine the sesame oil, tamari, rice vinegar, lime zest and juice, chilli, garlic and brown sugar in a small bowl and mix well.

2. Place the beans and onion in a large bowl, add three-quarters of the dressing and gently toss to coat.

3.If you think the salad needs more, add the rest of the dressing. If you don't use the rest of the dressing, store in an air tight container in the fridge for up to a week. Scatter the shredded coconut and peanuts over the top and serve.

Image: SuppliedSource:BodyAndSoul

Dinner: Pasta with Slow-cooked Beef Ragu

Serves: 4–6

Prep time: 20 mins

Cook time: 4–8 hours

Ingredients

1 kg sirloin steak, cut into cubes

1 teaspoon each of salt flakes and freshly ground black pepper

3 tablespoons olive oil

1 large onion, diced

1 small red chilli, deseeded and finely sliced

2 garlic cloves, crushed

2 tablespoons tomato paste

750 ml (3 cups) tomato passata

5 whole all spice

5 whole cloves

5 basil leaves, torn

500 g dried spaghetti

grated parmesan and basil leaves, to serve

Method

You’ll need a slow cooker for this recipe.

1. Season the beef with the salt and pepper.

2. Heat 2 tablespoons of the olive oil in a large saucepan over medium heat, add the meat and cook for 3–4 minutes on all sides until lightly browned. Transfer the meat toyour slow cooker.

3. In the same pan, heat the remaining oil over medium heat and lightly fry the onion, chilli and garlic for 5 minutes, or until the onion is softened.

4. Transfer the onion mixture to the slow cooker and add the tomato paste, passata, allspice, cloves, basil and 250 ml of water and sprinkle on some extra salt and pepper. Cook for 4 hours on high, or 8 hours on low.

5. Cook the pasta in boiling salted water until al dente.Drain well. Serve the deliciously rich and tender meat sauce with the pasta and a sprinkle of parmesan and a scattering of basil leaves.